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Eating healthy can sometimes be a challenge, even for busy athletes who love to cook. Daily help can come from the Racing Weight Cookbook: Lean, Light Recipes for Athletes, by Matt Fitzgerald and Georgie Fear. The cookbook delivers 100 recipes targeted for athletes looking to manage their weight. Based on the principles of the best-selling Racing Weight, the complementary cookbook delivers dietary and culinary tips for every sort of chef. In fact, the book is separated into sections targeted for the athlete with varying levels of cooking experience.
These breakfast, lunch, and dinner recipes comprise a perfect day of healthy eating for runners who love to cook.
Breakfast: Vegetable Frittata
1 tsp. extra-virgin olive oil
1 cup mushrooms, sliced
1 cup green, red and yellow peppers, chopped
1 cup onion, chopped
1 large tomato, chopped
4 eggs, beaten
2 cups egg substitute
1 cup mozzarella cheese, cubed
1/4 tsp. salt
1/4 tsp. pepper
Preheat oven to 375 degrees. Lightly coat a cast-iron or oven-proof skillet with olive oil. Add mushrooms, peppers and onion. Cook over medium-high heat until soft, then turn off heat. In a large mixing bowl, combine tomato, eggs, egg substitute, cheese, salt and pepper. Pour egg mixture into skillet, and stir a little to distribute vegetables and cheese evenly. Bake for 45 minutes or until the center of the frittata is set and the color is golden brown.
NUTRITION INFO: 227 CALORIES, 11G FAT, 8G CARBS, 1G FIBER, 25G PROTEIN
Lunch: Autumn Stuffed Acorn Squash
2 acorn squash
2 tsp. extra-virgin olive oil
1/4 onion, chopped
1 lb. boneless, skinless chicken breast, cubed
1/2 pear, chopped
6 white mushrooms, chopped
1/4 cup walnuts, chopped
1/4 tsp. each salt, cinnamon, allspice and dried sage
1/8 tsp. black pepper
Preheat oven to 375 degrees. Cut the two squash into halves and scrape out the seeds. Place cut-side down in a glass dish with 1/2 inch of water. Bake for 30 minutes, or until squash is tender. Meanwhile, heat oil in a large nonstick skillet; add onion and chicken breast. Cook over medium heat, stirring every few minutes, for 8 minutes or until chicken is cooked through. Add pear, mushrooms, walnuts and seasonings. Cover skillet with a lid and turn heat to low. Cook for 5 minutes, then turn off heat. When the squash is finished baking, stuff each half with the chicken-and-pear filling.
NUTRITION INFO: 284 CALORIES, 8G FAT, 27G CARBS, 4G FIBER, 26G PROTEIN
Dinner: Thai Green Curry With Shrimp and Scallops
1 tsp. extra-virgin olive oil
2 Tbsp. curry paste
2 Tbsp. fish sauce
1 Tbsp. brown sugar
1 red bell pepper, cut into strips
1 yellow bell pepper, cut into strips
1/2 red onion, sliced
3 white mushrooms, sliced
1/2 pound shrimp, peeled and deveined
1/2 pound bay scallops
2 plum tomatoes, chopped
1 cup coconut milk
Place oil and curry paste in a large nonstick skillet and heat on low for 5 minutes, stirring often. Add fish sauce and sugar; stir to dissolve sugar. Add peppers, onion and mushrooms. Raise heat to medium and cook, stirring frequently, for 5 minutes. Add shrimp, scallops and tomatoes to skillet; reduce heat to low and add coconut milk. Stir continuously for 10 minutes, or until shrimp are opaque and scallops are ﬁ rm. Mixture should steam but not come to a boil. Remove from heat and divide among four bowls.
NUTRITION INFO: 301 CALORIES, 12G FAT, 26G CARBS, 4G FIBER, 21G PROTEIN
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